5m warmup
 
A tough workout body
 
10m @ 22-24, 5k+6-8
8m @ 22-24, 5k+4-6
6m @ 24, 5k+2-4
4m @ 26, 5k pace (raced as though it was the the third or fourth thousand of a 5k piece)
2m @ 26-27, sub 5k
1m @ 28, 5k-3-4